Wednesday January 19, 2022

“Inspiration is for amateurs – the rest of us just show up and get to work.” -Chuck Close

Warm Up: 
5 Minutes of Push Jerk Warm-Up

Skill Work: 
1 set
6 alternating DB cleans
5 DB shoulder-to-overheads / arm
6 alternating DB clean and jerks

8 sets
:20 work/:10 rest
Alternating DB clean and jerks

7 sets for load:
1 thruster/push press/push jerk/split jerk

Same as Rx

Same as Rx

Movement scaling options: 
Thruster: Load, DB options
Push Press: Load, DB options
Push Jerk: Load, DB options
Split Jerk: Load, DB options

Alternate Workout: 
7 sets for load:
1 DB thruster/DB push press/DB push jerk/DB split jerk on each arm
Start each set with your non-dominant arm.

Cool down: 
30 reach, roll, and lift